By Danielle Stoken, Contributing Blogger
There are so many amazing benefits that come with doing yoga. Yoga helps bridge the mind-body connection by matching breathing with movement. It helps us become stronger and contributes to stability. I don’t really know all of the science behind it, but I have never left a yoga class in a bad mood.
Some days, I want all of the good yoga vibes, but need a little something more that will help me really break a sweat.
Combining yoga with strength training is a great way to enjoy all of the benefits of yoga, while toning and strengthening your muscles.
What is Yoga Sculpt?
Practicing yoga with weights is often referred to as “yoga sculpt.” Some sculpt classes mix in cardio, but for this sequence, we’ll focus on strength and isometric holds.
You don’t need heavy dumbbells for yoga sculpt. In fact, you’ll want to stick to light weights, one to three pounds is plenty!
All you need for the perfect yoga sculpt sweat session is:
- Yoga mat
- Towel
- Water
- Light set of dumbbells (1-3 lbs)
- Good music
If at any point the weights are too much, just drop ‘em! You’ll still get a great workout and you can challenge yourself to do a little bit more next time.
Position your weights at the top of your mat, follow along and take as much time as you need in between poses.
Here we go!
Step 1: (No weights needed, yet).
Stand up tall, inhale and stretch your arms so that your hands close together overhead. Exhale as you bend to the right side, keeping your hands closed together. Inhale as you come to center, and exhale as you bend to the left. Repeat 2 more times on each side.
Step 2:
Bend forward as you inhale and step back into Downward Dog as you exhale. Pedal out your feet as you breathe in and out. Repeat 2-3x until you feel a good stretch down the backs of your legs and calves.
Step 3:
Inhale and roll forward into a plank position. Exhale as you push back into downward dog. Repeat 2 more times.
Step 4:
Inhale, and step your right foot to the front right corner of your mat. Exhale.
Step 5: Grab your weights. Inhale and push weights over your head with palms facing forward as you stand to warrior 1 pose. Inhale and lower your hips as you bend your back knee into a deeper lunge position as you lower your elbows to shoulder height, keeping palms facing forward so that your arms are in a “goal post” position. Exhale as you push weights overhead and stand to warrior 1. Repeat 5x
Step 6: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 7:
Inhale and step your left foot to the left corner of your mat. Exhale.
Step 8: Grab your weights.
Inhale and push weights over your head with palms facing forward as you stand to warrior 1 pose. Inhale and lower your hips as you bend your back knee into a deeper lunge position as you lower your elbows to shoulder height, keeping palms facing forward so that your arms are in a “goal post” position. Exhale as you push weights overhead and stand to warrior 1. Repeat 5x
Step 9: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 10:
Step or jump forward to the top of your mat as you inhale. Exhale as you rise halfway up. Grab your weights and inhale as you rise all the way up and press overhead with your weights facing towards each other as you exhale.
Step 11:
Inhale as you lower your hips into utkatasana (chair pose) and bring your weights together at heart center as you exhale. Inhale to rise, lifting arms overhead with weights facing towards each other. Exhale to lower into utkatasana as you bring your weights together. Repeat 5x. Try to stick with a count of 3 as you rise up and lower for maximum conditioning!
Step 12: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 13:
Inhale as you lift your right leg back and open up your hips. Exhale. Inhale and bring your right leg through to meet the outside of your right hand. Exhale. Grab your weights.
Step 14:
Stand as you inhale into Warrior 2 position and exhale to lower your arms into a “T” position. Inhale deeply, exhale deeply to hold your pose (for about 10 seconds).
Step 15:
Inhale and drop your left arm to your back thigh while you strengthen your right arm overhead (Reverse Warrior). Exhale to hold. Inhale back into Warrior 2. Exhale into Reverse Warrior). Repeat 2x more.
Step 16: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 17:
Inhale as you lift your left leg back and open up your hips. Exhale. Inhale and bring your left leg through to meet the outside of your left hand. Exhale. Grab your weights.
Step 18:
Stand as you inhale into Warrior 2 position and exhale to lower your arms into a “T” position. Inhale deeply, exhale deeply to hold your pose (for about 10 seconds).
Step 19:
Inhale and drop your right arm to your back thigh while you strengthen your left arm overhead (Reverse Warrior). Exhale to hold. Inhale back into Warrior 2. Exhale into Reverse Warrior). Repeat 2x more.
Step 20: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 21:
Inhale as you jump or step to the top of your mat. Exhale. Grab your weights.
Step 22:
Inhale and step your left leg to the back of the mat and turn both feet forward so that you are straddling the length of your mat and your entire body is facing forward. Exhale.
Step 23:
Inhale as you lower into a Sumo Squat (Goddess Pose) and pull your elbows into your waist with your palms facing up and pointing into a “W”. Exhale to stand and straighten arms into a “T” with palms facing down. Repeat 10x.
Step 24: Drop your weights.
Go through your chaturanga sequence: Inhale and step back into high plank position. Exhale as you lower into a low push-up position. Inhale as you pull forward to upward-facing dog. Exhale and move into downward-facing dog.
Step 25:
Inhale as you jump or step to the top of your mat. Exhale. Grab your weights.
Step 26:
Lower to sit onto your mat and then lay down into a low bridge position (neck, shoulders and tailbone on the floor). Place your weights on your pelvic region and inhale as you raise your tailbone off of the floor and exhale. Inhale and then exhale to lower back down. Repeat 10x.
Step 27: Drop your weights.
Stretch both legs out in front of you and to the edges of your mat. Rest your arms comfortably at the edge of your mat. Take a few deep breaths and be proud of the work you’ve done! When you’re ready, you can take a seated position, bring your hands together at heart center, bow your head and say “Namaste.” Dog optional :)
Peace & Love!
